Warm Up:
EMOM 5:
Min. 1 | :30 inchworm + push-ups
Min. 2 | :30 alternating single-leg toe touches
Min. 3 | :30 dive-bomber push-ups
Min. 4 | :30 air squats
Min. 5 | :30 burpees
– Complete :15 of jumping jacks at the start of every minute.
Specific Warm-Up:
2 sets:
5-7 deadlifts (empty bar)
On a 6:00 clock:
7-10 deadlifts (building)
– Rest :30-1:00 between sets.
BENCHMARK WOD: ROAMING DIANE
For time:
21 deadlifts (155/225 lb)
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk
Time Cap: 20 Minutes
Intermediate:
For time:
21 deadlifts (105/155 lb)
12-m handstand walk
15 deadlifts
9-m handstand walk
9 deadlifts
6-m handstand walk
Beginner:
For time:
21 deadlifts (65/95 lb)
21-m bear crawl
15 deadlifts
15-m bear crawl
9 deadlifts
9-m bear crawl
Movement scaling options:
Deadlift: Load, range of motion, DB deadlifts, lunges
Handstalk walk: 2:00/1:30/1:00 of attempts, 3x distance bear crawls, 3x distance overhead DB carry (2×35/50 lb)
Limited Equipment/Space option:
For time:
42 DB deadlifts
62 shoulder taps OR DB overhead march
30 DB deadlifts
45 shoulder taps OR DB overhead march
18 DB deadlifts
27 shoulder taps OR DB overhead march
Post-workout Skill Work:
3 sets:
200-m KB farmers carry (24/32 kg)